That was it. The my left shoulder, which is the one I hurt doing shoulder presses last week, was hurting today. I didn’t even go up to my planned weight for today. I believe my next training cycle that I will switch to a regular grip. Also I’m having to use my adjustable bench to bench press on, and it isn’t very wide at all. So I’m having stability issues with it. My bench that I normally press on, the weld under it is cracked and I got to get my brother here to weld it back for me. Always something lol
Seated Deadlifts
115x5x5
Seated DB Shrugs
50x3x20
Wide-Grip Pulldowns
90x15
110x15
130x15
150x8, this started hurting my shoulder
One-Arm Cable Rows
50x15
70x15
90x15
Incline DB Curls
20x3x12
One-Arm DB Preacher Curls
17x3x15
That was it. My shoulder is still not at 100%. And I didn’t want to risk it trying to bench again today, so I did back work like I normally do on Wednesday’s
Just did something a little different today. Honestly I didn’t even feel like doing anything today. I’m feeling overtrained and tired. We got a beach vacation coming up in a few weeks so I’ll take some time off from the gym then
That was it. Kinda testing out my regular grip on bench today. Gonna see where it goes now that my triceps are stronger from all the reverse grip I’ve done
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
265x1
275x1 added Slingshot
295x for a bunch of doubles and triples in my Inzer denim shirt to a 2 & 3 board
Used 3 different grips on each set(por, thumb from smooth, & index finger right where the knurling starts
Overhead Triceps Extensions(w/triceps bar)
45x3x15
Ez-Bar Preacher Curls
50x3x15
One-Arm Triceps Pushdowns
30x3x20
One-Arm Machine Curls
20x3x20
One-Arm Cable Wrist Curls
20x3x20
That was it. I’m taking next week off completely from the gym. We’re taking a vacation to the beach, and I feel like I need it. When I get back to the gym I’ll be doing my training sessions a little different. I need to change things up in order for my shoulders to get better recovery
That was it. I can tell that I haven’t been in the gym for 2 weeks, because everything felt heavy. I had to take some time off to let my shoulders heal up. Going to be sore tomorrow
Ez-Bar Preacher Curls
70x2x10(close-grip)
70x2x8, 6 with some forced reps
That was it. Everything felt really good today. Also I’m having to switch my training days up. For the most part my week will look like this, Sun- Bench, Tue- Accessory, Thu- Speed Bench
Blue-Band Bench Rows(lying on bench)
5 sets of 10 reps
Medium Mag-Grip Pulldowns
130x12
150x12
170x8
One-Arm Low Cable Rows
70x15
80x15
90x15
One-Arm Cable Scapular Shrugs
70x2x20
One-Arm DB Curls
20x2x15
One-Arm Overhead Cable Curls
20x15 had to stop these because it was hurting my right shoulder pretty bad
That was it. Had a good session today. The lying bench rows are a new exercise for me. You set the bands up at the top of the rack, drape the bar inside them, set up as if you are about to bench press and row the bar down to you
Speed Bench Press vs Dbl Mini’s
45x12, 3 sets
45x5 added Bands
95x3, 9 sets
Used 3 different grips(por, thumb from smooth, & index finger right at smooth)
Incline DB Press
50x4x10
Cable Chest Flyes
40x20
50x20
60x15
Rear Delt Cable Flyes/Side DB Raises
20x20/8x20
20x15/8x15
That was it. Right shoulder is still not 100% yet, so I intentionally didn’t try to press as fast as I could have. Also I couldn’t go as heavy on the incline dumbbell press as I wanted to, because of my shoulder. Also I am not fully recovered from Friday’s speed bench and arm work, and with my shoulder injury. So I feel like I’m in a good spot with my bench right now, as all sets felt pretty strong regardless.
